Tempeh is a traditional Indonesian fermented food made by culturing whole soybeans with Rhizopus oligosporus — a fungus that binds the beans into a dense, nutty cake. Unlike tofu, tempeh retains the whole soybean and its fibre, while fermentation increases protein digestibility by up to 30% and reduces anti-nutritional factors like phytic acid.
Why it matters
Complete Protein
All 9 essential amino acids with 20g protein per 100g — more digestible than unfermented soy.
Vitamin B12 Production
One of the few plant foods that naturally contains B12, produced during fermentation.
Reduced Anti-nutrients
Fermentation breaks down phytic acid, increasing mineral absorption by up to 60%.
Prebiotic Fibre
Retains the whole soybean's fibre, providing both probiotic cultures and prebiotic fuel.
How to eat it
Slice and pan-fry in sesame oil until golden and crispy. Marinate in soy sauce, garlic, and ginger before grilling. Crumble into stir-fries as a meat substitute. Steam and add to grain bowls with kimchi and vegetables.
Tempeh fermentation produces significant quantities of vitamin B12 — rare in plant foods — along with bioactive peptides that have demonstrated ACE-inhibitory (blood pressure lowering) effects.
Source: Nout & Kiers, Journal of Applied Microbiology, 2005
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